Friday, November 5, 2010

Snatch, Dip, KTE AMRAP

Kirsten and Meg show snatch form in the WOD.  
Also, some new tunes to work out to.

We've been working all week on learning snatch form.  Everyone showed great improvement!

Gymnastic WU/skills 1
  • Press 3 x 5
  • Burgener WU
  • Squat snatch
    • 5 x PVC
    • 5 x 15#
    • Experiment with weight of the day.
Complete as many rounds as possible 15 minutes of:

  • 65 pound Squat snatch, 10 reps
  • 10 Ring dips (15 Dips sub if unable to do ring dips)
  • 10 Knees to elbows
Women - 35-45
Scaling: Power snatch, PVC - 15#

test: Jumprop position - have your butt on, rib cage down
  1. roll out bottom of foot - bar or ball plantar fascia. 1’ each
  2. kneel with feet pointed, weight back on hands, knee push up. 1’ each.
  3. long lunge, foot pointed, butt on, back leg farther back, wind up body. 2’ each.


    1. CW: 4 rounds + 9 snatches. Snatches at 35#, ring dips assisted. I think next time I can do snatches with more weight; this first time, 35# was good. In the first two rounds the arms felt strong in the dips. I'll have to try these out unassisted soon!

    2. He beat me again! I'm going to have to step it up.
      4 rounds exactly, using a 15# bar. A cool WOD. Good for technique practice for the snatch, which is THE most technical oly lift.

    3. I am totally lagging behind! 3 rounds + 7 snatches (that counted), using a 20# bar. I agree...a very cool WOD! I also did assisted ring dips. 20# was good...during the third round I bailed on about 5 snatches, and on the +7 I bailed on about 4. So A LOT of extra work! That extra 5# was enough to throw my balance when I was unfocused. Loved having an opportunity to really solidify the snatch form.


    How'dja do? Waddya think?